Saturday, April 30, 2011

4.29.11 - TFW - Pre-Recruit - C5D1

No Intensity

Strain Prevention

Thursday, April 28, 2011

4.28.11 - TFW - Pre-Recruit - C4D4

High Intensity

Warm Up

Exercise 1: 10,10,9,9,9,9,9,10 [9]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7

Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7

Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 132 RPT: 8 RPD: 3 RPE: 7

Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7

Exercise 5: 4,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7

Exercise 6: 5,6,6,6,6,6,6,6 [5]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 7

TACFIT SCORE: 36
Average HRbpm: 140.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00

Sent from my iPod

Cool Down

Wednesday, April 27, 2011

4.27.11- TFW - PreRrecruit - C4D3

Moderate Intensity

Warm Up

 TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 96 RPT: 8 RPD: 3 RPE: 6


Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 82 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 7,7,7,7,7,7,7,7 [7]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 80 RPT: 7 RPD: 3 RPE: 7

Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 7

Exercise 6: 3,3,3,3,3,3,3,3 [3]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 22
Average HRbpm: 91.33
Average RPT: 7.83
Average RPD: 3.00
Average RPE: 6.33

Sent from my iPod

Cool Down

Sunday, April 24, 2011

4.24.11 - TFW - Pre-Recruit - C3D4

High Intensity
Warm Up
Exercise 1: 8,10,9,9,9,8,8,9  [8]
HRbpm: 1  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 5,5,5,5,5,5,5,5  [5]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 10,10,10,10,10,10,10,9  [9]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 2,2,2,2,2,2,2,2  [2]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 3,3,3,3,3,3,3,3  [3]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 6,6,5,5,5,5,5,5  [5]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 32
Average HRbpm: 1.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


Sent from my iPod
Cool Down
Floor Scorpion

Saturday, April 23, 2011

4.23.11 - TFW - Pre-Recruit - C3D3

Mod Intensity - I used the new TacFit Timer for my Ipod Touch - awesome app

Warm Up

TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 6,6,6,6,6,6,6,6  [6]
HRbpm: 0  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 4,4,4,4,4,4,4,4  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 6,7,7,7,7,7,7,7  [6]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 2,2,2,1,1,1,1,1  [1]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 2,2,2,2,2,2,2,2  [2]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 4,4,4,4,4,4,4,4  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 23
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


Sent from my iPod

Cool Down

Thursday, April 14, 2011

Monday, April 11, 2011

4.11.11 - TacFit Warrior (TFW) - Pre-Recruit - C1D1

Low Intensity

Strain Prevention

Clubbell Mass Evolution by Shane Heins = Awesome Program, Buy it!

I finished this last night.

Awesome program! Shoulders and arms are much bigger. Weight went up because of the Creatine and quitting smokeless tobacco, but only by 7 pounds. Last time i quit it was 50lbs in 4 months. This program kept me from gaining too much.

Month 1 - long and grueling - think GVT with clubbells. divided into 2 session upper/lower. warm up/cool for both

Month 2 - TUT - 3 phases - warm up/cool downs same for all phases

Month 3 - Heavy CB training - Most challenging month for me. back to 2 session with separate warm ups and cool downs.

Programs calls for a set of 15# Clubbells and a 35# Clubbell.

I ended up using my 25# set and 45# Cb for most, but on some of the exercises in Month 2 & 3, to maintain best form possible, I used my homemade 15# set( more like 17-19#, filled with concrete),

If you are into Clubbell training, I highly recommend this product!

Tuesday, April 5, 2011